keto recipes
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Low Carb Chili<br />
Servings<br />
Prep Time<br />
4 servings<br />
10 minutes<br />
Cook Time<br />
75 minutes<br />
Servings<br />
Prep Time<br />
4 servings 10 minutes
Ingredients<br />
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1 lb chicken breast<br />
3 slices bacon<br />
1 15 oz can black soy beans We Use This!<br />
1 medium tomato<br />
1 large poblano pepper<br />
1/4 large white onion<br />
2 cloves raw garlic<br />
1/2 tbsp chili powder We use this!<br />
1 tsp cumin powder We use this!<br />
1/2 tsp Oregano We use this!<br />
1/2 tsp salt<br />
1/4 tsp black pepper<br />
2 cups chicken broth We Use This!<br />
1/2 tsp worcestershire sauce We use this!<br />
Servings: servings<br />
Instructions<br />
Low Carb Easy Lemon Chicken<br />
Servings<br />
Prep Time<br />
2 Servings 10 minutes<br />
Cook Time
20 minutes<br />
Servings<br />
Prep Time<br />
2 Servings 10 minutes<br />
Nutrition (per serving)<br />
Calories: 345<br />
Fat: 25.5g<br />
Protein: 27.5g<br />
Carbs: 8.5g<br />
Fiber: 5g<br />
Net Carbs: 3.5g<br />
Chicken<br />
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Sauce<br />
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8 oz Boneless/Skinless Chicken Thighs<br />
6 tbsp Coconut flour We use this!<br />
4 tbsp coconut oil We use this!<br />
1 tsp lemon zest<br />
1 lemon juice of lemon<br />
2 tbsp confectioner swerve We Use This!<br />
1/2 cup chicken broth We Use This!<br />
1/4 tsp xanthan Gum We Use This!<br />
Servings: Servings<br />
Instructions<br />
Chicken<br />
1. Cut you thighs into bite sized chunks and set aside.<br />
2. Add coconut flour to a bowl and I'm small batches add the chopped chicken pieces into<br />
the flour fully coating them.<br />
3. Add coconut oil to medium-high heat pan. Once it is hot add the chicken pieces in<br />
batches until all are fully cooked through.<br />
Sauce<br />
1. Add lemon zest to a pan and turn it onto high heat.
2. Add broth and swerve to a high heat sauce pan and combine until swerve is fully<br />
dissolved (erythritol may not full dissolve).<br />
3. Add the lemon juice and xanthan gum and bring to a boil.<br />
4. Reduce to a simmer and allow to reduce until desired thickness.<br />
5. Once thickened to liking, add chicken into sauce and coat.<br />
6. Serve warm with cauliflower rice and enjoy!<br />
Ham, Ricotta, and Spinach Casserole<br />
THE PREPARATION<br />
This makes a total of 15 servings of Ham, Ricotta and Spinach Breakfast Casserole. Each slice<br />
comes out to be 113.8 Calories, 8.26g Fats, 2.4 g Net Carbs, and 11.46g Protein.<br />
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12 large eggs<br />
¼ cup heavy whipping cream<br />
1 cup ricotta cheese<br />
½ small yellow onion<br />
¼ teaspoon salt<br />
½ tablespoon Garlic and Herb seasoning<br />
9 ounce box frozen spinach, water squeezed out<br />
1 pound diced ham<br />
1. Preheat oven to 350°F, and start by chopping half a yellow onion.<br />
2. 2. Blend the four eggs, heavy whipping cream, ricotta cheese, and onion until smooth. Put to the side.<br />
3. In another bowl, whisk together the rest of the eggs.<br />
4. Add the blended mixture to the eggs and whisk together. The blended mixture will help keep the eggs<br />
together, almost like a crust.<br />
5. Stir in the salt and garlic and herb seasoning until fully mixed in.<br />
6. When done, fold in the spinach and diced ham.<br />
7. Spray a 9×13 casserole dish with cooking spray and pour the batter into the dish.<br />
8. Bake for 30-35 minutes at 350°F or until the top looks fully cooked.<br />
Herbed Roast Chicken with Brussels Sprouts<br />
This makes a total of 8 servings of Herbed Roast Chicken with Brussels Sprouts. Each serving comes out to be<br />
429.88 Calories, 30.45g Fats, 5.1g Net Carbs, and 32.95g Protein.
The Preparation<br />
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5 pound whole roaster chicken<br />
Salt and pepper to taste<br />
1 small bunch fresh oregano<br />
1 small bunch fresh thyme<br />
1 whole lemon<br />
4 tablespoons butter, softened<br />
1 tablespoon dried marjoram<br />
1 tablespoon dried parsley<br />
2 pounds frozen Brussels sprouts<br />
1 tablespoon olive oil<br />
Supplies: kitchen twine.<br />
The Execution<br />
1. Remove your roasting chicken from it's packaging, and then remove any giblets<br />
from inside the cavity of the bird. Pat dry if necessary. Preheat your oven to 450F.<br />
2. Season the inside of the chicken with salt and pepper then stuff the bunches of<br />
oregano and thyme inside. Pierce the lemon with a knife several times and then also<br />
place it into the chicken.<br />
3. To truss the chicken, you must first flip the bird onto it's back with the legs<br />
facing away from you. Tuck the wings over and behind themselves so that they are<br />
pinned in place.<br />
4. Hold the center of the twine beneath the ends of the drumsticks, and any excess<br />
skin around the cavity hole if long enough. Cross the twine and pull taunt. If there is<br />
enough excess flesh around the hole then the cavity may shut. If not, don't worry<br />
about it too much.<br />
5. Pull the ends of the twine under the drumsticks and thighs and up towards the<br />
arms.<br />
6. Tie the twine shut around the hole for the neck.<br />
7. Massage about half of the softened butter all over the skin.
8. Season with lots of salt and pepper.<br />
9. Flip the bird over so that it's back is facing you. Massage the remaining butter<br />
into the skin, and then also season with lots of salt and pepper.<br />
10. Roast at 450F for 15 minutes<br />
11. Turn the heat down to 325F and bake for 40 minutes.<br />
12. Remove the pan from the oven and then carefully flip the bird so that the breasts<br />
are facing up.<br />
13. Use a brush to baste the bird with the juices from the pan. Add the marjoram and<br />
parsley to the bird. Then use the brush to add more juices over the top. I find it best<br />
to use a patting motion so that the parsley doesn't get clumped to together in one<br />
spot.<br />
14. Add the Brussels sprouts into the pan and mix with the juices. Brush the olive oil<br />
over the tops of the sprouts and then season well with salt and pepper.<br />
15. Return to the oven and bake for another 40 minutes, or until the top of the bird is<br />
browned and the internal temperature reaches 165F. Temp the bird by sticking a<br />
thermometer into the meaty part of the legs. Make sure you avoid hitting a bone to<br />
get an accurate reading.<br />
16. Allow to rest for 15 minutes before serving.<br />
Pork and Cabbage Casserole<br />
This makes a total of 8 servings of Pork and Cabbage Casserole. Each serving comes out to be 200.63<br />
Calories, 11.55g Fats, 6.33g Net Carbs, and 15.74g Protein.<br />
The Preparation<br />
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1 medium (908g) green cabbage<br />
1 pound (452g) ground pork<br />
1 ounce pork rinds, crushed<br />
1 small (70g) onion, finely diced<br />
1 stalk (40g) celery, finely diced
1 large (50g) egg<br />
½ teaspoon ground nutmeg<br />
Salt and pepper to taste<br />
6 cubes chicken bouillon, prepped into broth<br />
2 tablespoons tomato paste<br />
3 tablespoons soy sauce<br />
1 tablespoon unseasoned rice vinegar<br />
1 whole (1.8g) bay leaf<br />
1 sprig (0.8g) fresh thyme<br />
The Execution<br />
1. Carefully remove the stem from the cabbage and peel the leaves apart. Try to<br />
keep the leaves as intact as you can. The larger leaves will be used for the top of the<br />
loaf.<br />
2. Bring a pot of water to a boil. Reserve some of the leaves for the bottom of the<br />
loaf, and blanch the rest.<br />
3. Drain and cool the blanched leaves on some paper towels, then reserve for<br />
assembly.<br />
4. In a large mixing bowl add the ground pork, crushed pork rinds, diced onion,<br />
diced celery, egg, ground nutmeg, and salt and pepper.<br />
5. Mix the pork stuffing together thoroughly with your hands.<br />
6. Put a layer of uncooked cabbage into the bottom of a thick bottomed pot, or a<br />
casserole dish that is stovetop safe.<br />
7. On top of that add a layer of the cooked cabbage leaves.<br />
8. Then put a layer of the pork stuffing.<br />
9. Repeat layering the cabbage loaf until you have used all of the stuffing and<br />
leaves. Do your best to create a domed shape that will resemble the original cabbage.<br />
Finish the loaf off with the larger outer leaves.<br />
10. Add the chicken broth, tomato paste, soy sauce, rice vinegar, bay leaf, and fresh<br />
thyme. The broth should mostly cover the cabbage. You might not need the full six<br />
cups, it depends on the size of your pot.
11. Bring the pot to a boil then weigh the cabbage down with a pot lid that is slight<br />
smaller than the pot you are cooking in.<br />
12. Turn the heat down and simmer for at least 1 hour before serving.<br />
Keto Faux Sous Vide Egg Bites<br />
The Preparation<br />
Bacon & Gruyere<br />
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6 strips bacon, cooked<br />
6 large eggs<br />
¼ cup cottage cheese<br />
2 tablespoons chopped chives<br />
¼ cup (~1 oz.) grated gruyere cheese<br />
2 tablespoons grated monterey jack cheese<br />
1 teaspoon hot sauce<br />
2 tablespoons butter<br />
Salt, pepper, and additional seasonings to taste.<br />
Red Pepper & Spinach<br />
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6 large eggs<br />
¼ cup cottage cheese<br />
¼ medium red bell pepper, roasted and diced<br />
¼ cup chopped spinach<br />
¼ cup (~1 oz.) monterey jack cheese<br />
2 tablespoons parmesan cheese<br />
1 tablespoon butter<br />
Salt, pepper, and additional seasonings to taste.<br />
The Execution
Bacon & Gruyere<br />
1. If you're making bacon, go ahead and put that in the oven now. Otherwise, skip<br />
this step by purchasing pre-cooked bacon.<br />
2. Crack 6 eggs into a container, then add 1/4 cup cottage cheese to your eggs.<br />
3. Chop the chives into small pieces. Set aside.<br />
4. Grate the cheeses and add into the mixture. Add seasoning, chives, hot sauce,<br />
and butter. Blend smooth.<br />
5. Add water to the bottom of your poaching pan. Then, turn to medium-high heat.<br />
Press 3/4 - 1 slice of bacon in the bottom of each well.<br />
6. Once the water underneath is streaming steadily, turn heat down to medium. Fill<br />
each well with the egg mixture, covering the bacon at the bottom. Cover and cook<br />
for 5-7 minutes or until the centers do not jiggle.<br />
Red Pepper & Spinach<br />
7. Crack 6 eggs into a container, then add 1/4 cup cottage cheese to your eggs.<br />
8. Dice the red pepper and spinach and set aside.<br />
9. Grate the cheeses and add into the mixture. Add seasoning and blend smooth.<br />
10. Heat butter in a pan on high heat. Once hot and bubbling, add red peppers. Cook<br />
until browned on the outside. You can skip this step by purchasing pre-roasted red<br />
peppers.<br />
11. Add spinach and red pepper to the blended egg mixture. Stir well to combine.<br />
12. Add water to the bottom of your poaching pan. Then, turn to medium-high heat.<br />
Once the water underneath is streaming steadily, turn heat down to medium. Fill<br />
each well with the egg mixture, cover and cook for 5-7 minutes or until the centers<br />
do not jiggle.<br />
Cilantro Infused Avocado Lime Sorbet<br />
This makes 4 total servings of Cilantro Infused Avocado Lime Sorbet. Each serving comes out to 180 Calories,<br />
16g Fats, 3.5g Net Carbs, and 2g Protein.<br />
The Preparation<br />
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2 medium Hess Avocados
1/4 cup NOW Erythritol, Powdered<br />
2 medium Limes, Juiced & Zested<br />
1 cup Coconut Milk (from Carton)<br />
1/4 tsp. Liquid Stevia<br />
1/4 - 1/2 cup Cilantro, Chopped<br />
The Execution<br />
1. Slice both avocados in half, then slice them lengthwise. Make sure that the slices<br />
are relatively thin.<br />
2. Use a spoon to scrape out the avocado halves. Rest them on foil and squeeze<br />
juice from 1/2 lime over them. Make sure each piece is covered with juice.<br />
3. Put avocados in freezer for at least 3 hours.<br />
4. Powder erythritol in spice grinder. Bring coconut milk, erythritol, and zest of 2<br />
limes to a boil over medium-high heat.<br />
5. Let this reduce by about 25%, pour into a container, and cool in the freezer until<br />
thickened.<br />
6. Roughly chop cilantro, then remove avocado from freezer and add to food<br />
processor. Cover with cilantro and 1 1/2 lime of lime juice.<br />
7. Grind in food processor until chunky, then add coconut milk reduction and<br />
stevia. Grind again until desired consistency is achieved.<br />
Mug Lasagna<br />
This makes a total of 1servings of Keto Mug Lasagna. Each serving comes out to be 318 Calories, 23.54g Fats,<br />
5.39g Net Carbs, and 20.45g Protein.<br />
The Preparation<br />
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1/3 (65 g) zucchini<br />
3 tablespoons Rao's marinara<br />
2 tablespoons whole milk ricotta<br />
3 ounces whole milk mozzarella
The Execution<br />
1. Slice the zucchini into paper thin rounds. You can use a really sharp knife, or a<br />
mandolin.<br />
2. In the bottom of your dish add a tablespoon of the marinara.<br />
3. Layer on some of the zucchini.<br />
4. Carefully spread out 1 tablespoon of ricotta.<br />
5. Add another tablespoon of marinara.<br />
6. Layer on the second layer of zucchini, another tablespoon of ricotta, any leftover<br />
zucchini, and then the last tablespoon of marinara.<br />
7. Top with the mozzarella.<br />
8. Microwave for 3-4 minutes, depending on the strength of your microwave. You<br />
can sprinkle on a little oregano or Parmesan cheese if you like.<br />
MINI PUMPKIN SPICE MUFFINS<br />
10 minutes<br />
15 minutes<br />
25 minutes<br />
Yield: 18 muffins<br />
Serving Size: 1 muffin<br />
Calories per serving: 22<br />
Fat per serving: 1.1<br />
The Preparation<br />
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3/4 cup canned pumpkin<br />
1/4 cup organic, no sugar added sunflower seed butter<br />
1 large egg, room temperature<br />
1/2 cup erythritol<br />
1/4 cup organic coconut flour, sifted<br />
2 tablespoons organic flaxseed meal
1 teaspoon ground cinnamon<br />
1/2 teaspoon ground nutmeg<br />
1/2 teaspoon baking soda<br />
1/2 teaspoon baking powder<br />
1/4 teaspoon salt<br />
The Execution<br />
Optional topping: ½ teaspoon plain cream cheese per muffin (you will need 3<br />
tablespoons of cream cheese for all the muffins)<br />
1. Preheat your oven to 350F and lightly grease a mini muffin pan. You will need<br />
18 sections to bake this entire recipe. Then, in a mixing bowl combine pumpkin,<br />
sunflower seed butter, and the egg. Stir until smooth.<br />
2. Add all of remaining ingredients and stir to blend.<br />
3. Using a 1-tablespoon measuring spoon, scoop batter into the prepared pan. Bake<br />
15 minutes, then remove the pan from the oven and allow to cool completely.<br />
4. Carefully remove muffins from pan and transfer to a serving tray. You can<br />
optionally top the muffins with cream cheese.<br />
5. Store in a sealed container at room temperature up to 3 days. You may also<br />
refrigerate these muffins up to 1 week, or freeze up to 1 month. They are best when<br />
warmed slightly if refrigerated or frozen. If freezing, do not top with cream cheese<br />
until thawed and ready to serve.<br />
Pumpkin Pecan Pie Ice Cream<br />
This makes a total of 4 1 cup servings of Pumpkin Pecan Pie Keto Ice Cream. Each serving comes out to be<br />
248 Calories, 22.3g Fats, 4.3g Net Carbs, and 6.5g Protein.<br />
The Preparation<br />
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1/2 cup Cottage Cheese<br />
1/2 cup Pumpkin Puree<br />
1 tsp. Pumpkin Spice<br />
2 cups Coconut Milk (from the carter)<br />
3 large Egg Yolks
1/2 tsp. Xanthan Gum<br />
1/3 cup Erythritol<br />
20 drops Liquid Stevia<br />
1 tsp. Maple Extract<br />
1/2 cup Pecans, toasted and chopped<br />
2 tbsp. Butter, salted<br />
The Execution<br />
1. Chop toasted pecans and put on the stove with butter.<br />
2. Place all of the rest of the ingredients into a container and blend together using<br />
your immersion blender.<br />
3. Add mixture to your ice cream machine. Then, add pecans and butter as well.<br />
4. Follow the churning instructions as per your ice cream maker manufacturers<br />
instructions. Enjoy!<br />
This makes 4 servings of Italian Stuffed Meatballs. Each serving comes out to be 594 Calories, 44.8g Fats,<br />
3.8g Net Carbs, and 36.8g Protein.<br />
The Preparation<br />
1 1/2 lb. Ground Beef (80/20)<br />
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1 tsp. Oregano<br />
1/2 tsp. Italian Seasoning<br />
2 tsp. Minced Garlic<br />
1/2 tsp. Onion powder<br />
3 tbsp. Tomato Paste<br />
3 tbsp. Flaxseed Meal<br />
2 large Eggs<br />
1/2 cup Olives, sliced<br />
1/2 cup Mozzarella Cheese<br />
1 tsp. Worcestershire Sauce<br />
Salt and Pepper to Taste
The Execution<br />
1. Preheat oven to 400F.<br />
2. Mix meat together with all of the ingredients and form into meatballs. Lay on a<br />
foil covered cookie sheet.<br />
3. Bake for 16-20 minutes or until desired done-ness is reached.<br />
4. Serve over spinach with drizzled fat from the pan over it.<br />
Slow Cooker Chicken Ropa Vieja<br />
Slow Cooker Chicken Ropa Vieja<br />
Save Print<br />
Prep time<br />
15 mins<br />
Cook time<br />
4 hours<br />
Total time<br />
4 hours 15 mins<br />
Total Cost: $7.89<br />
Cost Per Serving: $1.32<br />
Serves: 6 (3/4 cup each)<br />
Ingredients<br />
1.5 to 2 lb.s chicken pieces (boneless skinless) $3.41<br />
4 cloves garlic $0.32<br />
½ Tbsp oregano 0.15<br />
1 tsp cumin $0.10<br />
⅛ tsp red pepper flakes $0.02<br />
Freshly cracked black pepper $0.05<br />
1 medium yellow onion $0.37<br />
1 medium green bell pepper $0.69<br />
1 medium red bell pepper $1.79<br />
1 15oz. can diced tomatoes $0.75<br />
3 Tbsp tomato paste $0.22<br />
Salt to taste (1/2 to 1 tsp) $0.02<br />
Instructions
1. Trim the chicken pieces of excess fat, if desired. Place the chicken pieces in the bottom of<br />
the slow cooker (4qt. or larger). Mince the garlic and add it to the slow cooker. Sprinkle the<br />
oregano, cumin, red pepper flakes, and some freshly cracked pepper over the chicken.<br />
2. Slice the onion, green bell pepper, and red bell pepper into strips. Place the onion and bell<br />
peppers on top of the chicken in the slow cooker. Add the can of diced tomatoes (with juices)<br />
and tomato paste to the slow cooker. The tomato paste can be added in dollops and will be<br />
stirred in after cooking.<br />
3. Place the lid on the slow cooker and cook on high for four hours. After four hours, remove<br />
the lid and use tongs to stir the contents. Break the chicken into shreds as you stir the slow<br />
cooker. If the juices in the slow cooker are too thin, allow the pot to continue simmering on<br />
high without the lid for about 15 minutes to reduce the liquid. Taste and season with salt as<br />
needed (I added ½ tsp).<br />
4. Serve the ropa in a bowl, over rice, or in a warm tortilla<br />
5 Minute Savory Microwave Breakfast Mug<br />
5 Minute Savory Microwave Breakfast Mug<br />
Save Print<br />
Prep time<br />
4 mins<br />
Cook time<br />
1 min<br />
Total time<br />
5 mins<br />
Serves: 1<br />
Ingredients<br />
1 cup stale bread pieces*<br />
¼ cup pre-cooked chopped meat<br />
¼ cup finely chopped vegetables<br />
2 Tbsp shredded cheese<br />
1 Tbsp butter<br />
3 Tbsp milk<br />
1 large egg<br />
Pinch of salt and pepper<br />
get ingredients<br />
Powered by Chicory<br />
Instructions<br />
1. Tear or cut the bread into ½-inch pieces. Chop the meat and vegetables into small pieces.<br />
Shred the cheese.
2. Add the butter to the bottom of a large mug (10-12oz.) and microwave on high for 20<br />
Notes<br />
seconds or until it is fully melted. Whisk in the milk, egg, salt, and pepper with a fork.<br />
3. Stir the meat, vegetables, and cheese into the milk and egg mixture first, then gently fold<br />
in the bread cubes until they are fully saturated.<br />
4. Let the mug sit for one minute to fully absorb the liquid, then microwave on high for about<br />
90 seconds, or until the center is solid and it has begun to pull away from the mug around<br />
the edges. Serve hot.<br />
*The stronger the bread, the better. Don't try to make this with soft sandwich bread. Tear or cut<br />
the bread into ½-inch cubes.<br />
Minute Microwave French Toast Mug<br />
Prep time<br />
4 mins<br />
Cook time<br />
1 min<br />
Total time<br />
5 mins<br />
Ingredients<br />
1 tsp butter $0.04<br />
3 Tbsp whole milk $0.07<br />
1 tsp maple syrup $0.11<br />
¼ tsp cinnamon $0.02<br />
¼ tsp vanilla extract $0.21<br />
Pinch ground nutmeg $0.02<br />
1 large egg $0.27<br />
1 cup bread pieces* $0.10<br />
OPTIONAL TOPPINGS OR ADD-INS<br />
berries<br />
sliced bananas<br />
nuts<br />
powdered sugar<br />
peanut butter<br />
chocolate chips<br />
get ingredients<br />
Powered by Chicory<br />
Instructions
1. Place the butter in a large mug and microwave for 15-20 seconds, or until it is melted. Add<br />
the milk, maple syrup, cinnamon, vanilla, nutmeg, and the egg to the mug and whisk until<br />
everything is well mixed.<br />
2. Add the bread pieces to the mug and gently stir until all the pieces are saturated with the<br />
egg and milk mixture. Be careful not to stir too roughly or the bread pieces may fall apart.<br />
Let the bread sit and absorb the liquid for about 1 minute.<br />
3. Microwave the mug for 60-90 seconds, or until the mixture is solid. I have a 1250 watt<br />
microwave and find that 70-80 seconds is about perfect. You may need to experiment to find<br />
just the right cooking time for your microwave and mug size.<br />
4. Serve immediately, or deck it out with your favorite toppings.<br />
Notes<br />
*Use a hearty bread, torn or cut into ½-inch pieces.<br />
One Pot Bacon Broccoli Mac and Cheese<br />
Ingredients<br />
Save Print<br />
Prep time<br />
10 mins<br />
Cook time<br />
35 mins<br />
Total time<br />
45 mins<br />
½ lb. frozen broccoli florets $1.05<br />
4oz. bacon $1.43<br />
8oz. medium cheddar $2.50<br />
½ lb. pasta $0.50<br />
1 cup evaporated milk $1.19<br />
½ tsp smoked paprika $0.05<br />
½ tsp hot sauce $0.05<br />
½ tsp Dijon mustard $0.02<br />
¼ tsp salt $0.02<br />
Instructions
1. Prepare the ingredients before beginning because the process goes quickly once it's<br />
begun. Thaw the broccoli florets and chop them into small bite-sized pieces. Slice the bacon<br />
into small pieces. Shred the cheddar cheese.<br />
2. Cook the pasta according to the package directions (boil 7-10 minutes, or until al dente).<br />
Drain the pasta in a colander and set it aside.<br />
3. Return the pot to the stove, add the bacon, and cook over medium to medium-low heat<br />
until the bacon is brown and crispy (about 5 minutes). Use a slotted spoon to remove the<br />
bacon from the pot, leaving the grease behind.<br />
4. Add the evaporated milk, smoked paprika, Dijon, hot sauce, and sauce to the pot with the<br />
bacon grease. Stir to combine and allow it to heat through (it should heat quickly as the pot<br />
will be very hot from cooking the bacon).<br />
5. Once the evaporated milk is hot, turn the heat to low and begin whisking in the shredded<br />
cheddar, one handful at a time, waiting until the cheese is fully melted before adding the<br />
next handful. Once all of the cheese has been melted into the sauce, taste the cheese sauce<br />
and adjust the salt or hot sauce if desired. If the sauce becomes too thick, simply stir in one<br />
to two tablespoons of the remaining evaporated milk in the can.<br />
6. Return the cooked pasta, crispy bacon (crumble into smaller pieces if desired), and<br />
chopped broccoli to the pot with the cheese sauce. Stir to combine. Serve immediately.<br />
What are Fat Bombs?<br />
In a <strong>keto</strong>genic/<strong>keto</strong> diet, our main source of energy comes from fat (roughly 75%). For some people,<br />
this ratio is difficult to hit or maintain. The most obvious and usual solution is to simply consume a<br />
concentrated source of fat.<br />
For some, this includes:<br />
Butter<br />
Coconut Oil<br />
Olive Oil<br />
Flax Seed Oil<br />
MCT (medium-chain triglyceride) Oil<br />
For most, taking these fat sources straight is somewhat unpalatable and they don’t usually any<br />
additional protein/carbs from other foods.<br />
This is where fat bombs come into play.<br />
Making Fat Bombs<br />
There are many different <strong>recipes</strong> for making fat bombs. A majority of them are sweet, but I’ve even<br />
come across a few savory fat bombs that have incorporated ingredients like cheese and bacon!<br />
When making fat bombs, you need three basic things:<br />
Fat base that solidifies (coconut oil and butter work best)<br />
Flavoring (chocolate powder and flavored syrups work well)<br />
Mix-ins (nuts, seeds, shaved coconut, etc.)
It also helps if you have neat molds to make your fat bombs in. I found a really cool ice cube tray in<br />
the shape of lightning bolts at Target for $1 and I tend to use that!<br />
Chocolate Almond Butter Cups<br />
Ingredients<br />
1 cup of Enjoy Life Chocolate Chips<br />
1/2 cup of almond butter, room temperature<br />
1/4 cup of coconut oil, room temperature<br />
1/4 cup of butter (I use Kerrygold), softened<br />
2 tablespoons of Heavy Whipping Cream<br />
<br />
Instructions<br />
1. Melt together chocolate chips and heavy whipping cream<br />
2. Drop a spoonful of melted chocolate mixture into mold and tilt to cover bottom and sides<br />
(do not grease molds)
3. After entire mold is filled with coated sections, pop into the freezer to set, roughly 15<br />
minutes.<br />
4. While the molds cool, whip together almond butter, coconut oil and butter<br />
5. Remove hardened molds from freezer and plop a spoonful of the almond butter mixture into<br />
the centers of each one and smooth it out so it has a flat surface<br />
6. Top those with a spoonful of the remaining chocolate and pop them back to the freezer for<br />
at least a half hour<br />
7. Enjoy! These are best served cold.<br />
Lemon Clouds<br />
4 tbsp butter<br />
4 tbsp virgin coconut oil<br />
2oz cream cheese<br />
4 tbsp heavy cream<br />
1 lemon, squeezed<br />
1 tsp lemon extract (optional, can also sub vanilla)<br />
sweetener to taste<br />
Ice cube tray OR silicone mold (NOTE: the adorable paper cups used for the Chocolate<br />
Almond bombs will not work for this version- the batter is much thinner/more liquid and<br />
will seep through paper liners. Foil liners would work ok, but the paper ones will leave<br />
you with a sad face and a very messy freezer!)<br />
Pop them out of the tray the next morning and there you have it! If you have any<br />
difficulty getting them out of the tray, putting a warm towel or water on the bottom of the<br />
tray for a few seconds usually does the trick for me. Store in the fridge and eat before it<br />
melts. This recipe yielded 16 bombs.<br />
Nutrition (based on ingredients pictured above)<br />
Serving size: 1 bomb (16 in this batch)<br />
Calories: 74.7<br />
Fat: 8g<br />
Protein: 0.3g<br />
Carbs: 0.7g<br />
Fiber: 0.8g<br />
Sugars: 0.3g
Strawberry Peep Fat Bombs<br />
Ingredients<br />
1. 4 tablespoons butter<br />
2. 4 tablespoons coconut oil<br />
3. 2 ounces heavy cream<br />
4. 50 grams strawberry diced (about 3 regular sized strawberries)<br />
5. 1/4 cup sugar equivalent or 1 tbsp plus 2 tsp Truvia (or sweeten to taste!)<br />
Instructions<br />
1. Dice strawberries and add heavy cream.<br />
2. Blend together with an immersion blender.<br />
3. Melt butter in the microwave about 30 secs (add granulated sweetener if you're using one at this point<br />
so the crystals dissolve) and set aside.<br />
4. Measure out coconut oil and set aside. DO NOT HEAT.<br />
5. Add sweetener and combine all ingredients well with an immersion blender.<br />
6. With a piping bag, pipe fatbombs into your mold (it's thick enough to do this!) or spoon mixture.<br />
7. Freeze at least 20 mins or longer.<br />
8. Remove bunnies from the mold, place on wax paper and melt one piece or less sugar free chocolate.<br />
9. With a toothpick dab on eyes and nose for a real peep look. Return to freezer for another 10-20 mins.<br />
Stores in the freezer.<br />
Notes<br />
1. This makes either 24 trim and thin bunnies or 12 rather thick peeps. I usually make them on the<br />
smaller side to get more.<br />
2. The entire recipe has 1086 Calories; 122g Fat; 2g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4 net<br />
carbs.<br />
Serves 12<br />
1. 90 Calories; 10g Fat; trace Protein; trace Carbohydrate; trace Dietary Fiber; .33 net carbs<br />
Serves 24<br />
1. 45 Calories; 5g Fat; trace Protein; trace Carbohydrate; trace Dietary Fiber; .16 net carbs
CREAM CHEESE CLOUDS<br />
8 ounces cream cheese, softened<br />
1/2 cup unsalted butter, softened<br />
1/2-3/4 cup granular Splenda or equivalent liquid Splenda *<br />
1/2 teaspoon vanilla or other flavoring<br />
Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax<br />
paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat<br />
frozen.<br />
Makes 24 clouds<br />
* I didn't think they were quite sweet enough with 1/2 cup so I used liquid Splenda to<br />
equal 3/4 cup granular. The counts are based on 3/4 cup Splenda.<br />
NOTE: You can store these in the refrigerator and they will hold their shape quite well<br />
as long as they are good and cold.<br />
With granular Splenda:<br />
Per Cloud: 70 Calories; 7g Fat; 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net<br />
Carb<br />
Per 2 Clouds: 140 Calories; 14g Fat; 2g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g<br />
Net Carbs<br />
With liquid Splenda:<br />
Per 2 Clouds: 134 Calories; 14g Fat; 2g Protein; .5g Carbohydrate; 0g Dietary Fiber; .<br />
5g Net Carbs<br />
Per 4 Clouds: 268 Calories; 29g Fat; 3g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g<br />
Net Carb<br />
This is a recipe that's been going around the low carb community for years and I finally<br />
got around to trying it. They're very good but addictive. Something about eating them<br />
frozen is very nice. They basically taste like little bites of frozen cheesecake but you<br />
could make all kinds of variations by using different flavorings and adding chopped nuts,<br />
coconut, low carb candies and things like that. I've got some ideas in my head for<br />
variations so stay tuned.<br />
1. Blueberry Cheesecake Popsicles<br />
2.<br />
3. Ingredients<br />
4. 2 cups fresh blueberries<br />
5. 8 Tbsp (1/2 cup) cream cheese, light
6. 6 Tbsp icing sugar<br />
7. 30 Tbsp (2 cups) Cool Whip 95% Fat Free Whipped Topping<br />
8.<br />
9. Directions<br />
10. Puree blueberries and cream cheese and icing sugar in a blender until smooth.<br />
11. Gently fold in whipped topping.<br />
Chocolate BonBons<br />
Ingredients<br />
5 tablespoons butter<br />
3 tablespoons coconut oil<br />
2 tablespoons cocoa powder<br />
2 tablespoons sugar-free raspberry syrup<br />
Instructions<br />
Combine all ingredients in sauce pan over extremely low heat until chocolate sauce<br />
consistency.<br />
Pour into mold and freeze for at least 2 hours.<br />
After frozen pop out of the mold and enjoy.<br />
Chocolate Coconut Cups<br />
Yield: 20 mini cups<br />
Serving Size: 2 mini cups<br />
Sweet no-bake coconut cups with a layer of dark chocolate. These low carb, sugar-free treats<br />
give Mounds a run for their money!<br />
Ingredients<br />
Coconut Candies:<br />
1/2 cup coconut butter<br />
1/2 cup Kelapo coconut oil
1/2 cup unsweetened shredded coconut<br />
3 tbsp powdered Swerve Sweetener<br />
Chocolate Topping:<br />
1 & 1/2 ounces Cocoa Butter<br />
1 ounce unsweetened chocolate<br />
1/4 cup powdered Swerve Sweetener<br />
1/4 cup cocoa powder<br />
1/4 tsp vanilla extract<br />
OR you can use 3 ounces Sugar-Free Dark Chocolate such as Lily's, melted, for the topping<br />
Instructions<br />
For the candies, line a mini-muffin pan with 20 mini paper liners (I recommend parchment<br />
ones for true non-stick).<br />
Combine coconut butter and coconut oil in a small saucepan over low heat. Stir until melted<br />
and smooth and then stir in shredded coconut and sweetener until combined.<br />
Divide mixture among prepared mini muffin cups and freeze until firm, about 30 minutes.<br />
For the chocolate coating, combine cocoa butter and unsweetened chocolate together in bowl<br />
set over a pan of simmering water (do not let the bottom of the bowl touch the water). Stir<br />
until melted.<br />
Stir in sifted powdered sweetener, then stir in cocoa powder, until smooth.<br />
Remove from heat and stir in vanilla extract.<br />
Spoon chocolate topping over chilled coconut candies and let set, about 15 minutes.<br />
OR if using pre-packaged chocolate, simply melt and spoon over the cold coconut filling.<br />
Candies can be stored on your counter top for up to a week.<br />
Notes<br />
Serves 10. Each serving has 5 g of carbs and 4 g of fiber. Total NET CARBS = 1 g.<br />
240 Calories; 25g Fat (89.1% calories from fat); 2g Protein; 5g Carbohydrate; 4g Dietary<br />
Fiber; 0mg Cholesterol; 6mg Sodium.<br />
Keto Incognito<br />
Ingredients:<br />
-3 T black chia seed<br />
-1/2 c unsweetened coconut flakes<br />
-2 T coconut flour<br />
-2 T natural peanut butter (I used creamy, but crunchy would probably be awesome. You<br />
could also use almond butter or whatever.)<br />
-1/4 c + 2 T heavy cream, divided<br />
-10 pkt Truvia<br />
-1 T MCT oil<br />
-1/4 tsp maple flavoring<br />
-1/2 tsp pumpkin pie spice<br />
In a sauce pan, combine 1/4 c HWC and Truvia. Heat over medium until bubbly and reduced.<br />
Remove from heat. Let cool for a bit. Stir in PB, MCT, 1 T HWC, maple flavoring and pumpkin<br />
pie spice. Set aside.<br />
Separately dry toast chia, flakes and flour, adding each to a mixing bowl when nutty smellin’<br />
and starting to turn golden (where applicable.)<br />
Stir PB mixture into toasted… stuff, then stir in another tablespoon of HWC for good<br />
measure.<br />
Turn out onto a big piece of plastic wrap. Form
BLUEBERRY FAT BOMBS<br />
INGREDIENTS:<br />
1 scant cup blueberries (about 9/10 cup)<br />
1 stick butter (4 oz)<br />
3/4 c. coconut oil<br />
4 oz. cream cheese, softened<br />
¼ c. coconut cream<br />
Preferred Sweetener to taste<br />
DIRECTIONS: You can put these together in either of two ways: using whole berries; or<br />
pureeing the ingredients. The latter more uniformly diffuses the blueberries. I like them both<br />
ways equally.<br />
Place silicone candy molds onto a baking pan for support and set them near your work area.<br />
I used honeycomb silicone ice-cube trays to make the ones shown above. The recipe made<br />
24 fat bombs for me that are about 1″x 1″. If your molds have smaller, shallower slots, you<br />
will undoubtedly get more than I did.<br />
Pureed Version: Place berries, coconut cream and softened cream cheese in a food<br />
processor or blender and puree until smooth. In a saucepan over low heat, melt the butter<br />
and coconut oil. Cool slightly for 5 minutes and add to the food processor. Puree again until<br />
smooth. Add your sweetener of choice. Add sweetener slowly, tasting and adjusting to suit<br />
your preference level. I like to transfer the mixture to a spouted measuring cup or pitcher and<br />
gently pour the mixture into the molds not quite to the top. Place pan on level surface in your<br />
freezer and freeze about an hour. Pop them out and enjoy or freeze in plastic bags.<br />
Whole Berry Version: Place 3-4 blueberries into each mold slot. In a saucepan, melt the<br />
butter and coconut oil over low heat. Remove from heat and slightly cool for 5 minutes or so.<br />
Add all remaining ingredients and whip well with a whisk or stick blender if you have one.<br />
The cream cheese will separate a bit, but not to worry, as it will taste just fine in the final<br />
treats. Add sweetener slowly, taste and adjust to your sweetness preference. Transfer the<br />
mixture to a spouted pitcher or spouted measuring cup for easy pouring into the molds. Fill<br />
each slot not quite full. Place in freezer on level surface for about 1 hour. Pop them out and<br />
enjoy or freeze in plastic bags.<br />
Peanut Butter Fat Bombs<br />
Ingredients<br />
1 Cup of Coconut Oil (melted)<br />
1/2 Cup of Peanut Butter (you could also use Almond Butter or Coconut Butter)<br />
1 Teaspoon of NuStevia<br />
6 Tablespoons of Cocoa Powder (unsweetened)
Instructions<br />
1. Place all of the ingredients in a pot and melt until all of the ingredients are combined.<br />
2. Place a Silicone Baking Mold on top of a cookie sheet.<br />
3. Add a pinch of crushed peanuts or coconut flakes into each of the 24 molds.<br />
3. Pour the mixture into each of the 24 molds.<br />
4. Freeze for 30 minutes and enjoy.<br />
Coconut Oil Fat Bombs<br />
Yields 1 1/2 cups of coconut oil fat bombs.<br />
Ingredients<br />
1 Cup Coconut Oil<br />
½ Cup Cocoa powder<br />
½ Teaspoon Vanilla bean powder<br />
Pinch of Salt<br />
1 Teaspoon Peppermint Extract or 1-2 Drops of Organic Peppermint Essential Oil<br />
5 Drops of Liquid Stevia, raw honey or natural sweetener of choice (optional)<br />
Instructions<br />
Process all the ingredients together in a food processor until the mixture is smooth and creamy.<br />
Pour into ice cub trays or silicone molds (like these) and freeze.<br />
Once frozen, pop the coconut oil fat bombs out of the molds and store them in a freezer zip lock or jar. Enjoy!<br />
Scroll down for print friendly recipe button!<br />
Strawberry Cheesecake Fat Bombs<br />
1/2 cup = 120 ml = 2.5 oz = 70 g strawberries, fresh or frozen<br />
3/4 cup = 180 ml = 5.3 oz = 150 g cream cheese, softened<br />
1/4 cup = 60 ml = 2 oz = 60 g butter or coconut oil, softened<br />
2 tablespoons = 0.7 oz = 20 g powdered erythritol OR 10–15 drops liquid stevia<br />
1 vanilla bean OR 1/2–1 tablespoon vanilla extract<br />
Place the cream cheese and butter (or coconut oil) cut into small pieces in to a mixing bowl. Leave at room temperature<br />
for 30–60 minutes until softened. Make sure the butter is softened, otherwise it will be difficult to mix and achieve a<br />
smooth texture. Do not microwave the butter – the mixture needs to stay firm.<br />
Meanwhile, wash the strawberries and remove the green parts. Place them into a bowl and mash using a fork or place in<br />
a blender for a smooth texture.<br />
Add the powdered erythritol (or stevia), vanilla extract and mix well. Before you mix the strawberries with the<br />
remaining ingredients, make sure they have reached room temperature.<br />
Add to the bowl with softened butter and cream cheese.<br />
Use a hand whisk or food processor and mix until well combined.<br />
Spoon the mixture into small muffin silicon molds or candy molds. Place in the freezer for about 2 hours or until set.<br />
When done, unmold the fat bombs and place into a container. Keep in the freezer and enjoy any time!<br />
Blackberry Coconut Fat Bombs - Paleo<br />
These sugar free blackberry coconut fat bombs are low carb and Paleo. Eat them between meals to stay in <strong>keto</strong>sis on a<br />
<strong>keto</strong>genic diet during weight loss.<br />
Prep Time 5 minutes<br />
Cook Time 5 minutes<br />
Total Time 10 minutes
Servings 16 small squares<br />
Calories 170 kcal<br />
Author Lisa | Low Carb Yum<br />
Ingredients<br />
1 cup coconut butter see note for how to make homemade<br />
1 cup coconut oil<br />
1/2 cup fresh or frozen blackberries can use raspberries or strawberries if desired<br />
1/2 teaspoon SweetLeaf stevia drops add a bit more for sweeter taste<br />
1/4 teaspoon vanilla powder or 1/2 teaspoon vanilla extract<br />
1 tablespoon lemon juice<br />
get ingredients<br />
Powered by Chicory<br />
Instructions<br />
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Place coconut butter, coconut oil and blackberries in a pot and heat over medium heat until well combined.<br />
In a food processor or small blender, add berry mix and remaining ingredients. Process until smooth.<br />
Spread out into a small pan lined with parchment paper (I used 6x6-inch container)<br />
Refrigerate one hour or until mix has hardened.<br />
Remove from container and cut into squares.<br />
Store covered in the refrigerator.<br />
Recipe Notes<br />
To make coconut butter, place about 2 cups unsweetened dried coconut flakes into food processor and process until<br />
butter forms (about 7-8 minutes).<br />
0.8g net carbs<br />
English Toffee Fat Bombs.<br />
Ingredients:<br />
1 cup coconut oil<br />
2 tbs butter<br />
4 oz cream cheese<br />
3/4 Tbs cocoa powder<br />
1/2 cup of Natural Peanut Butter<br />
3 Tbs Davinci Gourmet Sugar Free English Toffee Syrup<br />
1. Put all of your ingredients in a pot on the stovetop on a medium/low heat.<br />
2. Stir until everything melts together and is smooth.<br />
3. Pour them into a mold of some kind. I used a mini muffin pan, but I hear some people use silicone<br />
pans. Pop those suckers in the freezer for a few hours.